Archives: » 2014 » January

Friday 1.31.14

Posted 31 Jan 2014 in WOD

Regular Class Schedule: 5:30am, 8am

Open Gym: 9-11am, 3-5pm

 

1. MAX OUT FRIDAY!

Pick One:

– Squat, Press, Deadlift

– Work up to a 1, 3,5 or 10 rm

 

2a. T2B x 10

2b. Burpee x 10

2c. Jump Rope x 100 (50 DU)

10 min AMRAP

 

 

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Thursday 1. 30.14

Posted 29 Jan 2014 in WOD

** Back to regular schedule: 5:30am, 8am, 6pm **

Please be very careful driving in, take your time and watch for black ice!

 

1. Front Squat: 3 x 5, 2 x 10

2a. Row

2b. Lunge

2c. KB Swing

2d. Row

AMRAP

 

 

 

 

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Wednesday 1.29.14

Posted 28 Jan 2014 in WOD

** Schedule Update **

 

Due to inclement weather, school closings and unsure schedules, I am postponing ALL morning classes/sessions & open gym.  Afternoon 3-7pm will be decided based on conditions.

 

Thank you for understanding, stay warm and safe on the roads if you do have to go out.

 

-Scott

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Tuesday 1.28.14

Posted 27 Jan 2014 in WOD

** Weather Update **

Due to school’s already being canceled, unsure schedules and delay’s, we are postponing opening until 8am class.  Open Gym will run until 11am.

 

Thank you for your understanding, please be safe on the roads!

-Scott

 

 

1. Press: 3 x 5, 2 x 10

 

2a. Pull-ups

2b. Handstand Hold

3. Carry

 

 

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Monday 1.27.14

Posted 27 Jan 2014 in WOD

1. Squats: 3 x 5 , 2 x 10

 

2a. Row x 500 m

2b. Split-Squat

2c. Inverted Row

2d. Back Raise/ GHD

 

 

 

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Saturday 1.25.14

Posted 25 Jan 2014 in WOD

1a. AirDyne

1b. Row

 

2a. Wall Ball

2b. Pull-ups

2c. Thruster

2d. Box Jump

2e. KB Swing

21-15-9

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Friday 1.24.14

Posted 24 Jan 2014 in WOD

1. Get Warm!!

 

2. Deadlift: 1 x 5

 

3. Bench Press: 1 x 5, 3 x 5, 1 x 10

 

Max Out Friday!!

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Thursday 1.23.14

Posted 23 Jan 2014 in WOD

1. Turkish Get-ups: 10 min

 

2a. Walking Lunge

2b. Shoot-Through w/ Pushup

2c. Inverted Row

 

3. Sled/Prowler

 

 

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